Why Making Lists Helps My Depression

In 2011, I was diagnosed with bipolar disorder. That means when I’m depressed, I’m in a deep, dark hole with no foot holes to climb up and no rope to pull me out. When a depressive episode hits me like a UPS truck, I go through the motions of just trying to scrape my way through the day. If I get out of bed at all, I force myself to shower, coax myself to eat and push myself out the door. During my depressive bouts, I try to use the coping skills I’ve developed through therapy and learned during my inpatient stay in a mental health ward. One of my favorites, and the one I think works the best is making lists.

I arm myself with lists to battle depression. There are no cons to keeping lists, only pros. The lists I keep when I’m depressed give my seemingly messy life a little bit of order. Every thought, every task is neatly written in columns of a neatly lined page. When I’d rather sit in darkness and do nothing, lists help me prioritize. They’re handwritten letters of encouragement, and each word is a cheerleader on paper. Crossing off individual tasks, big or small, brings me a great sense of accomplishment that immediately boosts my mood. Depending on the list I make, doing so gives me something to look forward to. Whether it’s a list of goals or dreams or plans for tomorrow, there is always something to look forward to.

I have several lists I keep to get me through my depressive episodes. I like them all, and love how they make me feel. The first list I fill out is my Gratitude List. As I number the page, I recall everything in my life I am thankful for, and my spirits are lifted. The second list is a basic To-Do list. This list is full of daily tasks I would normally find daunting during a depressive episode. They may be big, they may be small, but they are all equal on my yellow-lined paper, and I feel equally satisfied when I cross them off. Another list I keep is an I Want to Remember list. This list helps me take a break from my negative thoughts to recount memories and write down which ones I wish to remember always. An obvious list to keep while depressed is a Joy list. I list everything that makes me happy, even little things like warm rain, a child’s smile or the softness of my kitty’s fur. Finally, I keep a list of my Accomplishments. As I write and then reread this list, my confidence goes up and my negativity goes away.

Keeping lists is my favorite way to cope. I feel order in my life, success when I cross off a task and have hope for the future. I read and reread these lists as many times as I need to until I feel better, and then I throw them away so I can’t cheat the next time. I list my way through depression not only because I actually enjoy it, but because I need to do it. When I’m down, I lose and forget the other coping skills I’ve learned throughout my battle with bipolar disorder. I arm myself with lists because they’re easy; just grab a notebook and a pen and get started. I’ve thought of adding some humor to my lists because laughing is a great medicine for depression. The list of lists I could make is limitless, but it always keeps my mind focused elsewhere instead of on my despair. And that’s the goal of list-making. To move your mind in the direction of a comforting fortress that will protect you from the dangers of depression and help you fight.

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Madelyn is a 24-year-old single mother of a beautiful 1-year-old genius. She enjoys coffee, maxi skirts, scary movies and long naps. She’s currently trying to break into the blogging world and help break the stigma of mental illness. She battles Bipolar I Disorder, Borderline Personality Disorder, Postpartum Depression and ADHD.